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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Apr 17 |  |
4.17.2026(Time) Warm-up 5 min cardio 3 Rounds, not for time of: 1 Minute of foam roller of lats and low back or passive bar hang (the goal is to feel a nice stretch in the lats) 30 Seconds of Banded Steps forward and backward 7 Hip & Back Extensions 10 Squats 6 Steps Walking Lunge with barbell overhead in Press width grip (if possible) 5 Front Squats, empty barbell (3 seconds up, 3 seconds down) 10 Bent Over Rows, empty barbell Conditioning Front Squat 2-3-5-10-2-3-5-10 Do 10 Ring Rows after each set of squats. |
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